Sprawls
Looping clip from the Homie Fit app
Exercise · Cardio
Sprawls
- Cardio
- Includes jumping
- Standing
Difficulty
Advanced
Standard set
30 s
Intermediate level in the app
Calories
≈ 110kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Drop your hands to the floor.
- 2
Kick your feet back and sink your hips down.
- 3
Jump your feet back in and stand up.
A burpee without the push-up and the jump.
Muscles worked
- Cardio
- Full body
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 46 | 55 | 64 | 73 |
| 10 min | 93 | 111 | 129 | 146 |
| 20 min | 186 | 221 | 257 | 293 |
| 30 min | 279 | 332 | 386 | 439 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Sensitive knees
- No jumping (neighbors!)
- Wrists
Variations
Keep exploring
- ExerciseBulgarian Split Squat: Form, Muscles and Reps
- ExerciseGlute Bridge: How to Do It, Form Tips and Reps
- ExerciseHip Thrust: How to Do It, Form Tips and Reps
- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
